Pull-down / pull-up · Gym
Assisted Pull-Up
The Assisted Pull-Up is a vertical pull for the lats and biceps, done in the gym.
The animated figure highlights the muscles worked.
How to do it
- More weight on the stack = more help
- Pull your chest toward the handles
- Lower slowly to straight arms
Sets and reps
How the 20 BindTrue programs that use it dose the Assisted Pull-Up:
- Sets
- 3–4
- Reps
- 4–10
- Rest
- 75 s to 2.5 min
Pick a weight where the last two reps are hard but your form stays clean. When every set reaches the top of the rep range, add a little weight.
Alternatives
Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.
Used in these programs
- Action Hero Back & arms: 4 × 6–10 · 5 days a week
- Action Heroine Upper strength: 4 × 6–8 · 4 days a week
- Lean & Shredded Upper B: 3 × 8–10 · 5 days a week
- Chest Up, Shoulders Back Full Body: 3 × 6–10 · 3 days a week
- Flat Tummy, Snatched Waist Back + Arms: 3 × 6–10 · 4 days a week
- Sleeveless Season Full C: 3 × 6–10 · 3 days a week
- Hourglass Build Upper B: 4 × 6–10 · 4 days a week
- 6-Week Fresh Start Full Body C: 3 × 8–10 · 3 days a week
- Strong & Confident Hinge + Pull: 4 × 5–8 · 3 days a week
- Chest Like Armor Upper B: 4 × 6–10 · 4 days a week
- Sleeve Stretcher Upper B: 3 × 6–10 · 4 days a week
- V-Taper Builder Thickness: 4 × 6–10 · 4 days a week
- Six-Pack Reveal Upper B: 3 × 6–10 · 4 days a week
- Five-Day Mass Builder Pull: 4 × 6–10 · 5 days a week
- Pure Strength Bench: 4 × 4–6 · 3 days a week
- Athlete Mode Squat day: 4 × 6–10 · 3 days a week
- Golden-Era Split Chest & back: 4 × 6–10 · 6 days a week
- Push Pull Legs Pull A: 4 × 6–8 · 6 days a week
- Upper/Lower 4-Day Upper A: 3 × 6–8 · 4 days a week
- Fat Loss + Muscle Upper B: 3 × 6–10 · 4 days a week
Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.